© HHI

VOL. XI, NO. 6 ■ Life Health Insurance Plan ■ February 2006

Pop quiz: Which insurance are you most likely to use

during your lifetime — auto, fireor Long-Term Care insurance?

Fortunately, your odds of needingyour car insurance are only 1 in 240.A mere 1 in 1,200 homeowners everfile a fire insurance claim. Still, yousleep better knowing you’re coveredagainst the unlikely catastrophe.

So here’s a fact that might keep you up at night: 1 in 2 individualswith Long-Term Care insurance willuse it.1

More than 22 million Americanhouseholds are already involved incaregiving today…and that number is steadily growing. Yet, remarkablyfew have prepared for the expense ofLong-Term Care by insuring againstit. And expensive it is.

The average nursing home staycosts close to $56,000 a year.2 Hiringan aide to come into your home for afew hours three times a week couldeasily cost $1,000 a month.

Health insurance doesn’t coverthese costs. Medicare support is verylimited, and Medicaid takes over onlyafter you’ve depleted most of yourassets.

By the way, if you think Long- Term Care is something only the elderly need to worry about, takenote: 2 out of every 5 Americansreceiving Long-Term Care are underthe age of 65.3

THE BENEFIT OF THE FUTURE:

A Short Discussion On Long-Term Care Insurance

In addition to the financial pres-sures of the cost of Long-Term Care,caregivers often have to also balancethe demands of career and family.This is of special concern to women,because the burden of caregiving falls disproportionately upon them.Seventy-two percent of our nation’scaregivers are women, caring for afrail or ill spouse or aging parent orother relative.4 Because many of thesewomen continue to work outside thehome, the strain of balancing bothloads can create a tremendous emo-tional and financial burden.

The need for LTC may arise froman injury, an illness, advancing age,or a cognitive impairment disease likeAlzheimer’s disease or dementia. LTCmeans an individual needs help withthe activities of daily living, such asbathing, dressing, and eating.

The care may be provided at home or in a facility. The care may be provided by professionals; or, somepolicies allow care to be provided byfriends or family members.

Whether you need care or are providing care, the financial and emo-tional toll is high, at home and atwork. In fact, productivity losses fromeldercare are already estimated toexceed $29 billion nationwide today.5

LTC insurance is a benefit moreand more Americans are beginning to consider as a way to responsiblyplan for future needs. It offers fami-lies a way to preserve independenceand wealth, and provides the meansto help you manage caregivingresponsibilities while remaining productive at work.

The government has also providedsome tax incentives for incorporat-ing LTC insurance into your benefitportfolio. Self-employed individuals,including partners and some S-Corporation shareholders, may beable to deduct a percentage of eligibleLTC premiums. (Please consult yourtax professional.)

(Continued on page 8)

EATING-WELL RECIPE

The No. 1 ingredient for a quick,nutritious dinner is planning ahead.

Before you go shopping, plan your mealsfor the week and try to incorporate thesesimple ideas:• Stock up on healthy but convenient

favorites such as salad in a bag, ready-to-grill meat and fish, and pre-cutvegetables.

• “Piggy-back” meals. A roast chicken onenight supplies the ingredients for a quickCaesar salad or chicken burritos the next.

• Combine pre-cut vegetables with somefresh shrimp for a simple stir-fry.

• Fish usually takes only 10 minutesper inch of thickness to cook. While fish is on the grill, make a salad andsteam some pre-cut vegetables.

• For a heart-healthy burger andfries: ground turkey or vegetablepatties on a whole-wheat bun.Make fries with sliced sweetpotatoes lightly sprayed witholive oil and roast at 400°F. forapproximately 15 minutes.

• Serve quinoa as a side dish. It’sinterchangeable with rice and cooksin less than half the time.

• Fruit is always a simple, quick,and healthy choice for dessert.

© HHI

Bulgur Pilaf with

Dried FruitA hearty whole-grain

side dishSauté onions, celery, and salt in

olive oil until tender. Add the

uncooked bulgur to the vegetable

mixture and continue to cook over

medium heat, stirring frequently,

until the bulgur is browned. Add the

water, apricots, and prunes. Cover

and simmer over low heat until the

water is absorbed, about 25 minutes.

Add chopped parsley and walnuts

just before serving.

Serves 6. Per 1⁄2 cup serving:

422 calories; 10 g protein;

59 g carbohydrate; 18 g fat,

5 g monounsaturated fat; 13 g fiber;

416 mg salt.

• 11⁄ 2 cups minced onion

• 2 medium stalks celery, chopped

• 1 tsp. salt

• 2 Tbsp. olive oil

• 2 cups raw bulgur

• 21⁄ 2 cups boiling water

• 1⁄ 2 cup dried plums, finely chopped

• 1 cup finely chopped apricots

• 1 cup chopped, toasted walnuts

• 1⁄ 2 cup chopped parsley

THE KEY TO WEIGHT LOSS

BreakfastIf you and your family

have been leaving thehouse on an empty stomach,it’s time to call a breakfastmeeting.

Breakfast is the most impor-tant meal of the day, especiallyfor people trying to lose weight.

Your body has been fastingduring sleep, and if you skipbreakfast, your body is in star-vation mode by mid-morning.

Even with a modest break-fast (one egg, toast, and juice)you’ll be less likely to overeatlater in the day. You’ll havemore energy, be able to con-centrate better, and you won’tneed as much willpower toward off hunger pains.

A WINTER ALTERNATIVE

Dried fruitsDried fruits offer many

of the same benefitsas fresh, especially disease-fighting antioxidantsand fiber.

Add dried fruits to breads,cereals, and grain dishes.They also make a convenientsnack by themselves. Dried figsand plums contain the mostantioxidants; cherries, berries,peaches, and apricots are alsogood sources.

All are high in calories,however, so be careful not tooverindulge.Sources: USDA; American DieteticAssociation

QUICK AND NUTRITIOUS DINNERS

Got 15 minutes?eating well

Smart Living

In a smoggy city, walkor run in the early

morning or late eveningwhen the air is cleaner.

fitness

3

8 QUESTIONS TO ASK BEFORE YOU

Book a fitness vacationFitness vacations include everything from mountain biking and

white-water rafting to yoga and meditation retreats. To chooseone that’s right for you, ask these questions before you sign up:• What fitness and skill level is required? For example, how many

hours will be spent walking or hiking each day? What are the terrain andthe elevation? High altitudes may require extra time, fluids, or medication.Are there more or less challenging options? How much individual attentionwill be available?

• What do I need to do to get in shape? Start gearing up at least four tosix weeks before you leave. If you’re going mountain biking, for instance,limit your first 10 rides to about two hours and then tackle rugged terrainand steep hills.

• What are the expected weather and climate conditions? Your bodymay need up to 10 days to become accustomed to extreme heat, humidity,or altitude.

• What is the professional experience of the trip guides? Do theyhave CPR and first-aid training?

• Whom can I expect to meet? Fitness vacations are generally not forpeople who prefer to be alone. Also ask if the trip is geared to a certainage or lifestyle group.

• What’s the day-to-day itinerary, andare there any options for free time?

• Is all equipment provided in thecost? Unexpected expenses could blowyour vacation budget for next year.

• Will the experience enable youto rest, relax, and return homerecharged, with peace of mindand good memories, andenough energy to get back tothe old grind right away?

BUILDINGHEALTHY HABITS

Get yourlittle spudsoff the couch

Establishing a routine,like no television after

school, may inspire yourkids to be more active.Most kids will quickly findother things to do. Evenreading burns more caloriesthan watching television.

If kids complain about beingbored, help them find activitiesthat are fun, such as school orcommunity sports, family bikerides or hikes, or neighborhoodball games. When the weather’sbad, they can play cards orindoor board games. In a pinch,they may even help with house-hold chores.Source: American RunningAssociation

StayingpowerWalking has the

lowest drop-out rateof any physical activity, sayresearchers at the American Heart Association.

Why is walking so easy tostick to? You can do it all yourlife. You can do it year-round,indoors, or outdoors. It’s lowimpact, which makes it saferon your back and joints. It’s free,and the only special equipmentrequired is a good pair ofwalking shoes.

© HHI4

Heart smartFebruary is officially

heart month, but why notprotect your heart every day,all year long, by doing simplethings like this:• Take the dog for a morning

walk.• Enjoy a bowl of oatmeal with

some walnuts for breakfast.• Climb a few of flights of stairs

during your coffee break.• Eat fish twice a week.• Cook with olive or canola oil.• Indulge in an avocado.• Work in your garden.• Listen to music to relax.• Play with your pet.• Hold hands.• Go out dancing.• Get at least eight hours

of sleep.

POWER TO THE PATIENT

In only 21 days…Psychologists say that if

you can refrain from a bad habitfor just 21 straight days, there’san excellent chance you canbreak it forever.

Conversely, if you can finda way to pursue a good habitfor 21 days in a row, there’s anequally good chance you canmake it a regular part ofyour life.Source: Changing for Good, by James O.Prochaska, John C. Norcross, and Carlo C.DiClemente, Avon Books

HealthHealth Briefs for Busy People

The information in this publication is meant tocomplement the advice of your health-care

providers, not to replace it. Before making anymajor changes in your medications, diet, or

exercise, talk to your doctor.

Closer than you thinkAn optical illusion makes

a train seem farther away andmoving more slowly than itactually is.

Never try to cross train tracksuntil you are certain you canclear the tracks on the otherside without stopping. If yourcar stalls, get everyone out ofthe car and immediately movefar away from the tracks. Call911 immediately to report thesituation.Source: Operation Lifesaver, 1-800-537-6224,www.oli.org

Pedometer testTo check for accuracy, reset

your pedometer to 0 and walk atyour typical pace for 20 steps.Carefully remove your pedometerso you don’t alter the step count.

While 20 is perfect, experts at theAmerican College of Sports Medicinesay that a range of 18 to 22 stepsis an acceptable level of accuracy.Less than 17 or more than 23 stepswould be unacceptable, especiallyif your goal is to walk 10,000 stepsper day.

Clean waterProtect drinking and recre-

ation waters by taking your car toa commercial car wash. Or wash iton the lawn so that water filters intothe ground.

Washing on the street or drivewaycan send detergents and other watercontaminants through the stormsewer system.

Commercial car washes also useless water since they treat or recyclewastewater.Source: Environmental Protection Agency

Saved by a straw?Drinking pop through a

straw may help preserve toothenamel. You can also help preventenamel erosion by only drinking popwith a full meal and brushing andflossing afterwards, rinsing yourmouth out with water after drinkingpop, or avoiding pop altogether.

The acid in pop and other fizzydrinks, even the non-sugared ones,can make your teeth sensitive at thegum line, eat away at tooth enamel,and make your teeth more proneto cavities.Source: American Academy of General Dentistry

7 easy waysto takecharge ofyour health

Over the course oftreating thousands of

patients, I’ve decided thereare seven things you can doto greatly improve yourhealth:

1. Partner effectively withyour doctor to achievehealth goals.

2. Assume responsibility foryour own health. Consideryour doctor a reliableconsultant.

3. Never discount yourintuition and your concerns.

4. Understand there areno wrong or right answersabout your health. There’sa best choice for you, andyou’re the best person todecide what to do.

5. Keep a medical journaland your up-to-date medicalrecords, and share themwith your doctor.

6. Make day-to-day choicesthat lead in the directionof health; i.e., take thestairs instead of the elevator.

7. Adopt an attitude ofgratitude. Thank people.Be optimistic. This typeof attitude will make yourjourney more fun, andyou’ll get better results.

Vicki Rackner, MD, FACSDo you have a subject you wouldlike the doctor to discuss? E-mailDocTalk@HopeHealth.com.

© HHI

CHILDREN’S DENTALHEALTH

To prevent “baby bottletooth decay,” give children

a clean pacifier when they goto sleep. If your child won’t go tosleep without a bottle, fill it onlywith water. Avoid bottles withjuice, milk, formula, or othersweetened drinks. Sugar thatclings to teeth for long periodsof time allows bacteria to thriveand can lead to tooth decay.

Cleaning your child’s mouth outafter each feeding can also helpprevent tooth decay. Start brushingwhen the first tooth comes in andclean and massage gums that don’tyet have teeth. Begin flossing whenall the baby teeth have come in.

Preventing premature loss ofbaby teeth will give adult teeth abetter chance to come in properly.American Dental Associationwww.ada.org

FEBRUARY 5 – 11BURN AWARENESS WEEK

For all types of burns, runcool water over the burn

for a few minutes. Do not applyice, ointments, butter, or salves.They may actually make burnsworse.

Minor burns can usually betreated at home, but any burnslarger than a person’s palm, orthose on the face, hands, feet,major joints, or genital area shouldbe treated by a physician.www.ameriburn.org

FEBRUARY 14NATIONAL DONOR DAY

Signing your driver’s licenselets people know you want

to be an organ donor, but tomake sure your wishes are carriedout, discuss donation with yourfamily.

Organ donation can bring thegift of life to the more than 89,000people on the waiting list inthe U.S.

In addition to hearts, kidneys,and other organs, donors provideeyes, skin, bone marrow, and othertissue. www.organdonor.gov

Smart LivingAvoid usingtelevision asa “babysitter.”Ask your kidsto help when youneed work done.

hyBites!

❝

❝February HealthObservances

5

The perfect snackA crunchy, medium-sized

apple with the peel has only80 calories and about 4 grams ofmostly soluble fiber, the type thathelps lower blood cholesterol.

Apples, especially their peels, arealso rich in antioxidants that mayfight heart disease and cancer.Source: American Dietetic Association

F I S C A L F I T N E S S

Pump up your gas savingsSmall changes can make a big difference when it comes

to saving money at the gas pump.• Observe the speed limit. For each 5 mph you drive above

60 mph, it’s like paying an extra 21 cents per gallon!• Keep the engine tuned. You’ll improve mileage an average of

4%, saving up to 13 cents a gallon. Fixing a serious problem likea bad oxygen sensor can save up to 40%.

• Replace air filters regularly. A clogged air filter can reducemileage as much as 10%.

• Keep tires properly inflated. You’ll improve mileage byabout 3%.

• Use the proper grades of gas and motor oil. Check yourowner’s manual for recommendations. Using a higher octane gasthan your car needs is wasting money. And, the wrong oil canlower your mileage.

• Use cruise control and overdrive gears, when appropriate.• Remove excess weight. An extra 100 pounds in the car can

reduce mileage as much as 2%.• Drive sensibly. You’ll improve your mileage up to 5% around

town by anticipating traffic flow and avoiding “jackrabbit” starts.• Beware of ad claims. The Environmental Protection Agency

tested more than 100 “gas-saving” devices and found that veryfew provide benefits. Some may even damage your engine.

Source: U.S. Department of Energy

stress less

6

things that cankill a marriage

Astrong friendship is the key to a happy marriage. That includesmutual respect and affection, a sense of shared values and goals, and

the ability to be influenced by each other, according to relationship expertJohn M. Gottman, PhD.

Through decades of research, Dr. Gottman has also discovered what he considers to be the “Four Horsemen of the Apocalypse” when it comes to relationships:

1. Criticism. Everyone has occasional complaints, such as“You forgot to take out the garbage.” Criticism attacks a person’s character. Examples include generalizations like: “Youjust don’t care,” and “You never remember anything.”

2. Contempt. Sarcasm, eye rolling, mocking, and mean humorshow contempt. They tell your partner that you’re disgustedwith him or her and make it impossible to resolve a conflict.

3. Defensiveness. This is another way to blame your partner.“I didn’t go to the store because I was fixing your car,” isan example.

4. Stonewalling. Unwillingness to respond toyour partner’s requests sets in afterthe first three relationship-killers are well in place.A stonewaller may lookdown or away and actlike he or she isn’t listening, even if theyhear you.

Source: The Seven Principles of Making Marriage Work, byJohn M. Gottman, PhD,and Nan Silver, CrownPublishing

4 TIME SAVER

Mid-weekmeetingsMove meetings to mid-

week. This allows youto review what has been accom-plished so far and gives youenough time to plan for whatneeds to be done during the restof the week.Source: The Stress Owner’s Manual:Meaning, Balance, & Health in YourLife, by Ed Boenisch, PhD, andC. Michele Haney, PhD

Morningprayer…

So far today I’m doing all right.I have not gossiped,

lost my temper,been grumpy,

greedy,nasty,selfish,

or self-indulgent.I have not whined,cursed,

or eaten any chocolate.However, I am

going to get out of bed in a few minutes,and I will need a lot more help

after that.— Unknown

❝

❞

Smart LivingLearn to know

the difference betweenwhat you can

and cannot change.

HOW TO WORRY

WITHOUT LOSING

SLEEP

Keep a notebook and a pen

on your nightstand. When

you wake up in the middle of the

night with a worry, write it down.

You can fall back to sleep

assured that your note will

remind you to think about it

in the morning when you can

do something about it.

PUT THE PILLS AWAY

Help forheadachesThere are many non-drug

options that may stopheadache pain.

If convenient, lie in a dark,quiet room.

Use a cold pack on yourforehead. The sensation of coldmay distract your brain from theheadache, so you actually feelless pain. Plus, the cold helpsconstrict any dilated bloodvessels in your scalp.

If you have a tensionheadache, heat on the backof your head and neck mayfeel good because it helps

relax tight muscles.Also try to massage your scalp

using lots of pressure, put pres-sure on your temples, or tie aband snugly around your head.Source: American Academyof Family Physicians

7

take care

Cosmetics common senseOne of the riskiest things a woman can do is put on mascara

while driving. If you hit a bump, you could scratch your eyeball,leaving it open to the chance that bacteria can get into the cut and causeserious infection.

Sharing cosmetics, especially lipstick, mascara, and brushes, should alsobe avoided. What you’re actually sharing is germs.

Testers at cosmetic counters can be loaded with contaminants from otherpeople’s hands, including potentially dangerous forms of bacteria, like staphand E. coli.

If you are unable to get an unopened sample, test lipsticks and eye coloron the back of your hand and use only lotionsor makeup that come from a pump, squeeze,or spray bottle.

Always use a hand sanitizer or wash yourhands with soap and water after you havehandled cosmetics.Source: Food and Drug Administration

AND

IN THE DRIVER’S SEATCarpool safetyIf you carpool, be a good role model by always wearing

your own seat belt properly. Make sure all passengers

are buckled up before the car moves, even for short trips.

Unless it’s an emergency, avoid using your cell phone. You

need to focus on your driving and your precious cargo.To cut down on the chaos, let the children in your carpool

know that you expect them to behave as well as buckle up.

Never leave them unattended.OTHER SUGGESTIONS FOR MAXIMUM CARPOOL SAFETY:• The back seat is always the safest. Children under 13

should not ride in front if there is a passenger-side air bag.

If kids must ride in front, move the vehicle seat as far back

as possible.• Carry an extra booster seat. Children weighing 40 to 80

pounds must use lap and shoulder belts with booster seats.

• Kids under 40 pounds should ride in a safety seat with

a harness.• The only safe place to put a rear-facing infant seat is in

the back seat of the car.• Never let kids ride in the cargo area of a stationwagon, pickup, hatchback, or van.• Keep sharp or heavy objects in the trunk.

Source: National Safety Council

your health matters

for your benefit

© HHIMedical Editor: William Mayer, MD, MPH Medical Advisory Board: Victor J. Barry, DDS • Renee Belfor, RD • Kenneth Holtyn, MS• Robert H. Knopp, MD • Vicki Rackner, MD, FACS • Lester R. Sauvage, MD • Andy Stergachis, RPh, PhD • Wallace Wilkins, PhD

66219

Life status changes

There’s generally onlyone way to alter your

benefits coverage during theyear and that’s through a “life”or “family status change.”

LIFE STATUS CHANGESINCLUDE (but aren’t limited to):

• Your marriage or divorce;• The death of your spouse or

a dependent;• The birth or adoption of your

child;• Gain or loss of other cover-

age (perhaps through yourspouse’s employer);

• A child’s loss of dependentstatus; and

• A change in your work hours(from full time to part time,or vice versa).Reporting these changes on

time (usually within 30 days)may allow you to adjust yourbenefits during the year. Butdon’t ignore the deadline or yourchanges may have to wait.

Be sure you understand whenand how to report these changes.Contact your human resourcesdirector or plan administratorfor details.

HEALTH HISTORY

What’s in yourfamily tree?If you know your family health

history, you and your doctorcan get a clear picture of thehealth problems you may be atrisk for. Screening tests as well asdiet and lifestyle changes may helpyou prevent heart disease, cancer,diabetes, pregnancy complications,and other conditions that can run infamilies.

A free program available throughthe U.S. Surgeon General’s Officecan help you compile a family healthhistory to share with your doctor.Visit http://www.hhs.gov/familyhistory/ or call 1-888-ASK HRSAand request My Family HealthPortrait to receive a free copy.

© 2005 by the Hope Heart Institute, Seattle, WA • Institute Founder: Lester R. Sauvage, MD • Quality review process and Medical Board of Advisors postedon Website • Material may not be used without permission. • Produced for workplace and community health and benefit education • For subscriptioninformation, or reprint permission, contact the publisher: Hope Health, 350 East Michigan Avenue, Suite 301, Kalamazoo, MI 49007-3851 U.S.A.Phone: (269) 343-0770 • Email: info@HopeHealth.com • Website: www.HopeHealth.com Printed with soybean ink. Please recycle.

For additional copies of this issue, contact Hope Health at 1-800-334-4094 or send an e-mail to: personalization@hopehealth.com.

This offer is valid for companies that participate with ACEC.You will need to request newsletters EACH issue.

Another smart option is to fundyour LTC insurance through aHealth Savings Account. This, ineffect, allows you to pay your LTCpremiums with pre-tax dollars.

Long-Term Care is expected tobecome one of the most importantand sought-after benefits in thecoming years. The ACEC Life/Health Trust can help you pre-pare: ACEC Life/Health Trustmembers and family are eligiblefor a discount on this importantinsurance benefit. To learn moreabout how Long-Term Care insur-ance or a Health Savings Accountcan provide valuable protectionfor you and your family, pleasecontact the ACEC Life/HealthTrust at 877.562.8317.

1 Suze Orman, “The 9 Steps to FinancialFreedom,” ©1997, 2000

2 Most Americans Unprepared for Long-Term Care Costs.” AARP New Release,12/20/01

3 Guide to Long-Term Care Insurance,”©2002, Health Insurance Association of America (HIAA)

4 “Who’s Taking Care of Mom and Dad,”Journal of American Society of CLU &CHFC, November 1997

5 Margie Barrie, “Group Long-Term CareInsurance: It’s Not Just for the Elderly,”Broker World, 4/97, p 54

A SHORTDISCUSSION ONLONG-TERM CAREINSURANCE(Continued from page 1)